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Ahaan Panday’s Rigorous Fitness Regimen and 90:10 Diet Plan & Workout Routine

The 'Saiyaara' Six-Pack Secret: Decoding How Ahaan Panday got his lean, six-pack chiselled abs look for Saiyaara

Ahaan Panday, who made a striking debut in Saiyaara, has garnered significant attention not just for his acting, but for his dramatic physical transformation, showcasing a lean, chiseled, six-pack physique. Unlike actors who rely on crash diets and quick fixes, Panday’s look is the result of a rigorous, holistic, and consistently disciplined approach to fitness, heavily influenced by his wellness-coach mother, Deanne Panday.


Here is an in-depth look at the multi-faceted workout routine and clean-eating philosophy that powers the young actor.

The Six-Day, Multi-Disciplinary Workout Routine

Ahaan Panday's training for his debut was not limited to traditional weightlifting. Under the guidance of his fitness coach, he adopted an intense, six-day-a-week regimen designed for both aesthetics and functional strength.

Cardio & Strength Training

The foundation of his routine, designed to melt fat, build lean muscle tone, and improve overall heart health and stamina.


Mixed Martial Arts (MMA) & Boxing

Crucial for developing the shredded, athletic look. These disciplines boost cardiovascular endurance, agility, reflexes, and core strength far beyond what typical gym exercises can achieve.

Yoga & Pilates

Essential for a well-rounded physique. These practices are incorporated to enhance flexibility, maintain core stability, improve posture, and prevent the stiffness and injuries common with heavy strength training.

Core Work

To achieve his defined abs, Panday focused heavily on core-strengthening exercises, ensuring that his flexibility work complemented his muscle building.

Panday's philosophy is that fitness is a lifestyle, not just a one-hour gym session. He reportedly ensures that even off-set, he stays active through walking and bodyweight drills, making movement integral to his daily life.

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The 90:10 Rule: Clean Eating, Not Crash Dieting

A core tenet of Ahaan Panday’s transformation is his absolute avoidance of crash diets and his adoption of a sustainable, clean-eating philosophy, often referred to as the "90:10 Rule."

This rule dictates that he eats clean, whole, nutrient-rich foods 90% of the time, allowing for a sensible indulgence only during the remaining 10%. This approach ensures long-term health and prevents the yo-yo effect associated with restrictive eating.

Ahaan Panday's Daily Diet Blueprint:

· Morning Detox: The day starts with a natural detox drink-lukewarm water mixed with salt, lemon, and honey-popular for kickstarting the metabolism.

· Breakfast Fuel: A balanced meal featuring complex carbohydrates and protein, typically consisting of oats, eggs, and avocados.

· Lunch: Focused on sustained energy and muscle recovery, lunch includes grilled chicken, brown rice, and a generous serving of vegetables.

· Dinner: Kept light to aid digestion and promote better sleep. Dinner usually comprises a light soup or salad, supplemented with a protein shake and dry fruits.

· Snacks: Healthy bites like Greek yogurt and nuts are his go-to options for staving off sugar crashes and fueling muscle.

The Mother’s Influence

Ahaan's disciplined lifestyle is deeply rooted in the influence of his mother, Deanne Panday, a renowned wellness coach in the industry. Her lifelong emphasis on holistic health, yoga, and natural foods instilled a deep commitment to fitness in Ahaan from a young age, ensuring his journey was about overall well-being, not just on-screen looks.


Ultimately, Ahaan Panday's transformation is a testament to consistency, discipline, and a balanced, holistic routine that integrates strength, agility, and mindful nutrition—a true blueprint for achieving an athletic, big-screen physique.
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